Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.
Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.
FDA daily value: 420 mg
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Showing 3101–3150 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 6.00 mg | 1% |
| 3102 | Eggplant, pickled | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 3103 | Salad dressing, buttermilk, light | Fats and Oils | 6.00 mg | 1% |
| 3104 | Cheese spread, cream cheese base, flavoured | Dairy and Egg Products | 6.00 mg | 1% |
| 3105 | Cranberry juice, unsweetened | Fruits and fruit juices | 6.00 mg | 1% |
| 3106 | Alcohol, rice (sake) | Beverages | 6.00 mg | 1% |
| 3107 | Sweets, jellies, reduced sugar or no sugar, home preserved | Sweets | 6.00 mg | 1% |
| 3108 | Drink, fruit punch, frozen concentrate | Beverages | 6.00 mg | 1% |
| 3109 | Onion, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 3110 | Vinegar, cider | Spices and Herbs | 5.00 mg | 1% |
| 3111 | Cheese, cottage, (1% M.F.) | Dairy and Egg Products | 5.00 mg | 1% |
| 3112 | Vanilla extract, imitation, with alcohol | Spices and Herbs | 5.00 mg | 1% |
| 3113 | Salad dressing, italian, commercial, regular | Fats and Oils | 5.00 mg | 1% |
| 3114 | Salad dressing, french, commercial, regular | Fats and Oils | 5.00 mg | 1% |
| 3115 | Soup, cream, mushroom, canned, condensed | Soups, Sauces and Gravies | 5.00 mg | 1% |
| 3116 | Soup, cream, onion, canned, condensed | Soups, Sauces and Gravies | 5.00 mg | 1% |
| 3117 | Sauce, pepper or hot, ready-to-serve | Soups, Sauces and Gravies | 5.00 mg | 1% |
| 3118 | Soup, cream, celery, canned, condensed, water added | Soups, Sauces and Gravies | 5.00 mg | 1% |
| 3119 | Soup, cheddar cheese, canned, condensed, water added | Soups, Sauces and Gravies | 5.00 mg | 1% |
| 3120 | Cereal, hot, corn grits (yellow), cooked | Breakfast cereals | 5.00 mg | 1% |
| 3121 | Cereal, ready to eat, corn flakes, Barbara's Bakery | Breakfast cereals | 5.00 mg | 1% |
| 3122 | Apple, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 5.00 mg | 1% |
| 3123 | Apple juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 5.00 mg | 1% |
| 3124 | Apple juice, frozen concentrate, diluted, without added vitamin C | Fruits and fruit juices | 5.00 mg | 1% |
| 3125 | Cherry, sour, red, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3126 | Elderberry, raw | Fruits and fruit juices | 5.00 mg | 1% |
| 3127 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3128 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3129 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3130 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3131 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3132 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3133 | Grape, North American type (slip skin), raw | Fruits and fruit juices | 5.00 mg | 1% |
| 3134 | Peach, canned halves or slices, extra light syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3135 | Peach, canned halves or slices, heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3136 | Peach, canned halves or slices, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3137 | Peach, frozen sliced, sweetened | Fruits and fruit juices | 5.00 mg | 1% |
| 3138 | Pear, canned, halves, extra light syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3139 | Plum, canned, purple, water pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3140 | Plum, canned, purple, heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3141 | Plum, canned, purple, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3142 | Rose-apple, raw | Fruits and fruit juices | 5.00 mg | 1% |
| 3143 | Apricot nectar, canned | Fruits and fruit juices | 5.00 mg | 1% |
| 3144 | Apple, raw, with skin | Fruits and fruit juices | 5.00 mg | 1% |
| 3145 | Blueberry, frozen, unsweetened | Fruits and fruit juices | 5.00 mg | 1% |
| 3146 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3147 | Peach, canned halves or slices, water pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3148 | Peach, canned halves or slices, light syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3149 | Plum, canned, purple, light syrup pack, solids and liquid | Fruits and fruit juices | 5.00 mg | 1% |
| 3150 | Apple juice, canned or bottled, added vitamin C | Fruits and fruit juices | 5.00 mg | 1% |
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